Ten Foods to Achieve Optimal Wellness

If you want to improve your health and achieve optimal wellness, eating the right foods can help you reach your goals. The following energy- and immunity-boosting foods can keep you feeling great all year long.

1) Acai
Acai is the newest berry to hit the market and is packed with 10 times more antioxidant power than red grapes. Derived from the Amazon, this berry does more than simply boost immunity with its amazing antioxidant capacity. Acai provides the body with omega-3 fatty acids, which help prevent cardiovascular disease, improve sports performance and improve the health of your skin and hair. This wonder berry is also full of calcium, iron and vitamin E, and it contains an abundance of amino acids, which contribute to muscle strength and development. Acai looks a bit like a blueberry and tastes like a blend of berries with a touch of chocolate. It is available in frozen smoothie packs and ready-to-drink smoothies. Acai berries can be difficult to find, but look for them at your nearest Booster Juice or Whole Foods Market location.

2) Avocados
Although avocados have often been criticized for their high fat content (30g per avocado), they contain monounsaturated fats, which have been proven to lower cholesterol. Avocados are rich in folate, potassium and fibre which all play a role in reducing the risk of cardiovascular disease. According to the American Journal of Medicine, avocados are dense in a substance called beta-sitosterol, which has been shown to lower blood cholesterol levels. To add some substance to your diet, try spreading a ripe avocado on your next sandwich instead of mayonnaise, or add it to sauces or soups to thicken them instead of using cream. Avocados are also delicious in salads, and are invaluable when you're making homemade guacamole (and who can eat fajitas without fresh guacamole?

3) Walnuts
Along with a variety of other nuts, walnuts offer many benefits. More than any other nut, walnuts contain a large concentration of omega-3 fatty acids, which help protect against heart disease and reduce inflammation. These little brain-shaped nuts also contribute to improved cognitive health. Walnuts are a good source of protein and are rich in vitamins, minerals and antioxidants. Add them to your favourite trail mix, toss them onto your salad and use them as a crust for your favourite fish. Feel free to crunch away on a handful a day.

4) Ginger
Ginger is a food that is often underestimated, but should definitely not be overlooked. It is used to spice up many sauces and marinades, especially in Asian cuisine, and it adds a wonderful zing to just about any dish. Ginger offers numerous health benefits and has been used for centuries. It is one of the most effective foods in relieving digestive problems by reducing inflammation and abdominal cramping. It also increases circulation, which is a bonus during our cold Canadian winters. This wonderful food helps to calm nausea, and it also helps arthritis sufferers by acting as an anti-inflammatory. So whether you chop it up and add it to your next stir-fry or brew it in a splash of tea, try to add ginger to your diet.

5) Beans
They come in all shapes, sizes and colours, but regardless of which ones you choose, beans pack a nutritious punch in any dish. Delicious and versatile, beans offer a form of soluble fibre, which helps to lower blood cholesterol, thereby, reducing the risk of cardiovascular disease. They are rich in folic acid, calcium, magnesium, iron and zinc. Beans add excitement and flavour to many soups, salads and rice dishes and are also tasty mashed up with a touch of olive oil to make a variety of delicious spreads.

6) Flaxseeds
We've seen them in baked goods, in magazine articles, and in the bulk section but why are flaxseeds so important? Flaxseeds help to protect against cancers such as breast and prostate cancers, they help prevent heart disease by lowering blood pressure and cholesterol levels, they boost immunity, reduce inflammation and are a terrific source of fibre. Whether in your cereal, yogurt, baked goods or smoothies, these seeds are packed with goodness, so add 1 - 2 tablespoons of ground flaxseeds to your diet and make them a must-have item in your household.

7) Broccoli
Broccoli is not only rich in fibre and contains an array of vitamins and minerals, it also helps in fending off many diseases. Broccoli is high in a compound called sulforaphane, which helps to protect against various forms of cancer. It also contains the antioxidant lutein, which can help improve vision. One cup of broccoli contains more vitamin C than an orange and more calcium than a glass of milk. So whether you add it to a stir-fry, a salad, a soup or a casserole, be sure to add this vegetable to your grocery cart.

8) Whole grains
With the recent emergence of the "low-carb craze," many people are now scared of carbohydrates. But your body needs carbs as they serve as the primary source of fuel for your brain and muscles. Go for whole-grain carbohydrates as they're rich in vitamins, minerals and fibre and will give you the energy we need to accomplish your fitness goals. Stay away from whites such as refined flours, baked goods and commercial goods. There are so many other healthy choices out there such as brown rice, kamut, quinoa, spelt, rye, barley, millet, oats and whole wheat. These grains are terrific on their own, and can also be found in various hot and cold cereals. Eat them up. Your body and mind will thank you for it.

9) Soy
Whether you consume your daily intake with a glass of organic soymilk, some tofu or a homemade veggie burger, this wonder food makes a nice addition to just about any diet. Soy is rich in protein, low in cholesterol and saturated fats and helps to protect against heart disease, osteoporosis, some forms of cancer and it alleviates menopause symptoms. Organic soy beverages fortified with calcium help you to achieve your daily intake of calcium. Organic tofu is also delicious as an alternative to chicken in stir-fries, and as an alternative to meat in pasta sauces.

10) Water
Water helps to regulate body temperature, maintain a normal acid/alkali environment, and is essential in helping to carry out waste material from your body. Drink at least eight 8-ounce glasses per day, and if you exercise or drink coffee or alcohol, your water needs increase. As added incentive to keep hydrated, buy a fancy water bottle and fill it up daily. Add a touch of freshly squeezed lemon if you'd like a little flavour and sip on water throughout the day.